Resistive Ex & Tissue Healing Flashcards
What is periodization?
Systematic variation of exercise type, intensity and volume at regular intervals over a specific period of time
What does the preparation phase consist of?
Lower loads: high sets & reps
What does the competition phase consist of?
Higher loads: decreased sets & reps
What does the recovery phase consist of?
Gradual decrease in exercise load, unstructured, non-sport specific
DOMS- loss of strength peaks within ____ days
2
DOMS- pain and tenderness peaks in ____ days
1-3
DOMS- stiffness and swelling peaks _____ days
3-4
Which type of contraction produces more force under the same conditions?
Eccentric- when load is lowered contractile and non-contractile tissue need to exert force to control lowering
Concentric is just contractile CT
What type of contraction is less efficient?
Concentric- recruits greater number of motor units to exert force
What are some likely mechanisms of DOMS?
Microtrauma of muscle fibers and CT
-indicated by level of creative kinase in blood
Myofibrillar damage at the Z-bands
-affects structural integrity of muscle and may cause pain
Changes in mitochondria and membrane breakdown with an increase in WBCs & prostaglandins
-Calcium accumulates in mitochondria & cause problems with ATP
What are NOT likely mechanisms of DOMS?
Accumulation of lactic acid
Spasm-pain-spasm cycle
-no EMG activity that increases with DOMS
What is not an effective intervention for DOMS?
Cryotherapy
Electro therapy
Massage
Exercise-induced muscle soreness develops ______ after strenuous exercise when muscle fatigue is achieved. It is because of _________ & ___________.
During or right after, inadequate blood flow & O2, build-up of metabolites such as lactic acid
What is overtraining?
Decline in physical performance in a healthy individual
- fatigues more quickly
- requires more time to recover
What causes overtraining?
Inadequate rest between session, rapid progression, inadequate nutrients and fluids
What is overwork?
Progressive deterioration of strength in muscles already weakened by neuromuscular disease (GBS, post polio)
PREVENTION IS KEY- avoid exhaustion
What is the closed-chain exercise guideline?
Begin with resistance of partial BW, then BW, then add resistance
Bilateral WB—> w/ wide BOS—> narrow BOS—>unilateral WB
If a patient is in the acute stage of healing, what types of interventions would you do?
This is the protection phase so - RICE Pt Ed Cardiopulmonary training Gentle massage E-stim Gentle PROM Muscle setting (low intensity isometric contraction) AROM within pain-range (signs of too much mvmt are increased pain &/or inflammation
What are some interventions for the subacute stage of healing?
controlled motion phase
Pt ed
Jt mob
Cardiopulm endurance
AROM in pain-free ranges; AAROM in painful range
Multi-angle sub-max isometrics
Protected closed chain
Progress to low resistance ex in pain-free range, gentle stretching, muscular endurance
What are interventions for the chronic stage of healing?
return to function
Pt ed Mob Endurance Stretching PREs, open & closed chain, ecc/conc Simple to complex mvmts
What are some signs that activities were progressed too quickly?
Jt swelling Redness/warmth Pain > 4hrs Decreased strength Early onset fatigue Decreased fxnal usage of involved part
What are some signs of Overuse Syndrome?
Pain Swelling Muscle guarding Weakness Decreased fxn Limited ROM
What are factors that contribute to Overuse Syndrome?
Muscle weakness
Muscle length or strength imbalance
Bone malalignment
Return to activity too soon
Excessive ecc demand> tissue failure at musculotendinous region
Environmental factors (vibration temp surfaces)
